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Back to The Purposeful PrimitiveThe Purposeful PrimitiveBy Marty GallagherTable of Contents Foreword by Pavel "Thinking Simply and Seeing Clearly" IX I Prometheus 3
Iron Masters 9
Typical Paul Anderson Workout 15
Bill Pearl—Anti-Aging Role Model 17 Bill Pearl's Classical Bodybuilding Training Regimen 20
The Anti-Aging Role Model 23 Bob Bednarski—Iron Icarus 25 Clash of the Titans: Barski goes to work for "The Man" 26
Training 27 Bob Bednarski Training Template 28 Aftermath: The Iron Icarus melts his wings 30 Hugh Cassidy—Iron Master Renaissance Man 31 Eat Your Way Through Sticking Points! 32
All Aboard the Pain Train! 33 Hugh Cassidy Training Split 34 Lift Big, Eat Big, Rest Big, Grow Big! 35 Mark Chaillet—Powerlifting Ultra Minimalist 37 How Little can you do and still get Super Strong? 38
Mark Chaillet's Super Simplistic System 39 Competition Training Cycle 39 8 Week Periodization Cycle 40 Stopping Machine Gun Sales at Chaillet's "House of Pain" 41 Doug Furnas—The Athlete's Athlete 45 Near Death Experience Leads to Iron Introduction 47
Dennis Wright: "Simplistic Genius" 50 Coaching Coan, Furnas and Chaillet Simultaneously 52 How did Doug train? 53 Ed Coan—The Greatest Powerlifter Of All Time… 55 How the Greatest Powerlifter in History Trained 61
Coan Trains 62 Ken Fantano—Power Theoretician 65 Powerlifting Architecture 68
"The Weight Don't Care; It Has Only One Friend: Gravity!" 70 Power Enduro 72 Fantano Phase II Competition Training Template 73 Dorian Yates—The Iron Monk 75 The Quantum Leap Forward 76
Blood & Guts: Film Noir Extraordinaire 78 My Day with Dorian 80 Bodybuilding, Blood & Guts Style 82 Kirk Karwoski—Prototypical Purposeful Primitive 85 Karwoski's Four Day/Week Power Training Program 89
Karwoski 4 Day Training Split 90 Karwoski Reemerges 91 Iron Methods 95
Recapitulation of Modes and Methods 100 What the Iron Masters Have in Common 104 How to Build Muscle 105
Getting Started 106 Primary Exercises 108 Squat 108
Bench Press 110 Deadlift 112 Secondary Exercises 114 Overhead Press 114
Biceps Curl 115 Triceps Extension 116 Tertiary Exercises 117 Romanian Deadlift 117
Calf Raise 118 Decline Sit-up 118 Auxiliary Exercises 118 Legs 119
Chest 121 Back 123 Two Day A Week Training 125 Two Day Split: Simplistic, Time Efficient, Deadly Effective! 126
Three Day A Week Training 126 Three Day Split: Work the Whole Body Thrice Weekly 127
Four Day A Week Training 127 Four Day Split: Ground Zero Split Routine 128
Five Day A Week Training 129 Five Day Split: Iron Immersion 129
Six Day A Week Training 130 Six Day Split: Volume Over Intensity! 131
The Purposefully Primitive Training Week 131 Periodization and Preplanning 133 4 Week Peaking Cycle 134
Periodization and Creeping Incrementalism 135 8 Week Beginner Periodization Cycle 136
Logging Entries 137 Iron Essays 141 Primitive Roots 143 Build a Retro Home Gym 151 Stone-Age Tools for Accessing the Third Dimension of Tension 153
You've Got About An Hour 156 Capacity is a Shifting Target 159
Progress Multiplier: The Training Partner 161 How Simple can the Physical Renovation Process be made 164
Ebb and Flow 168 Thesis, Antithesis, Synthesis Embrace Change, Legislate Contrast 170
No One System, Mode or Method Trumps All Others 171 Better To Use a Lousy System with Great Intensity 172 Than A Sophisticated System Halfheartedly Don't Turn a Once Effective System into a Religion 172 Legislating Contrast 173 Contrast Is King 174 Direct Muscle Soreness and Deep Muscle Fatigue 176 Progressive Pulls 179 Six Week Progressive Pull Periodization Cycle 181
Base Strength 186 The Seductive Siren Song of Machine Exercise 188 Spawning Season 192 Back in the Day 197 What Not To Do How Not To Train 205 Remembrances of Days Past 209
The Functions of the Human Brain 223
Jiddu Krishnamurti—Intuitive Primitive 225 Aladar Kogler—Iron Curtain Brain Train Grand Maestro 229 Mind Methods 233
Shikantaza Checklist 237
Auto-Visualization Ideo-Motor Checklist 239 Suggested Reading 241 A 10 Step Program Based on the Kogler Brain Train Approach 242 Mind Essays 247
Reprogram the Central Processing Unit of the Soft Machine 255 Making the Mind/Muscle Connection 258 Physical and Psychological Weak Points 263 Brain Train 266 The Psychology of a Champion Athlete 269 Purposeful Layoffs 273 Brain Train Feats and Tactics 277 Want to Change Your Physique? Start by Changing the Way You Think 280 Cardio Masters 283
Mr. Analogous Strikes Again 285
Many Roads Lead to Cardio Rome 286 Getting Our Cardio Facts Straight 287 Leonard Schwartz, M.D.—Aerobic Avatar 291 Birth And Death Of An Exercise Craze 293
Len Sets Me Straight 294 Cardio Methods 297
The 1st Way: Steady-State 299
The 2nd Way: Burst or Interval 302 The 3rd Way: Burst or Interval 305 Muscle Fiber Nuts and Bolts 307 Muscle Fiber Reference Guide 308 The 1st, 2nd and 3rd Way Cardio Modes 309 Every Self-Respecting Purposeful Primitive Needs this High-Tech Gadget 310 The Three Benchmarks of Aerobic Activity 311
Six Week 1st Way Periodization Cycle 312 Nine Week 1st Way Periodization Cycle 313 The Heart Rate Monitor Allows Aerobic Mode Cross Comparisons 314 Cardio Essays 317
Step Outside the Cardio Box 320
Walking for Exercise is Different Than Normal Walking 328 Zen and the Art of Walking 333 The 1,000 Calorie Cardio Burn 337 The Carefree Psychotic Peeks Inside Ali's "Near Room" 341
Martial Artists and 3rd Way Hybrid Cardio 349 In Praise of Steve Justa Sustained-Strength Grand Maestro 353 Nutrition Masters 357 No Need to Square the Nutritional Circle 359 John Parrillo 363 Bigger and Leaner 366 Build the Metabolism 367
A Day In The Life Of A Parrillo-Style Dieter 369 Parrillo On Manipulating The Insulin/Glucagon Axis 370 Ori Hofmekler 373 The Warrior Diet Template 379
"Avoid Extreme Low Calorie Diets." 379 "Detoxify the Body" 380 Nutrition Methods 383
The Right Tool for the Right Job at the Right Time 386
Which Way to Jump? 387 Jumping into the Deep End of the Pool 388 A Hypothetical 12 Month Rotational Nutritional Macro Cycle 389 The Psychology of Taste 389 Where and How to Start 391 Purposefully Primitive Performance Eating 391 Thermodynamic Reality Check 392 Periodized Nutritional Rotation 393 Parillo Nutritional System Synopsis 394 Warrior Diet System Synopsis 395 Nutrition Essays 398
Post-Workout Smart Bomb 403
Getting in Touch with Hunger 407 My Meal with Mongo 411 The Diesel Leads the Way 416 Dorian Yates Daily Meal Schedule Pre-Competition Phase 419
Holiday Hedonism Setting Up the Anabolic Burst 421 What's the Biggest Myth in ALL of Fitness? Spot Reduction! 425 Where Body Fat Is Drawn Down From Is Beyond Your Control 426
Want a Ripped Waist? Reset the Metabolic Thermostat 427 Ab Exercise Heretic 428 The Caloric Cost of Exercise is Vastly Overrated 428 The Procedural Consensus of the Iron Elite 429 Food Tricks 430 Magnificent Mini-Me! 437 Epilogue 441
Resource Guide 459 Index 465 About The Author 473
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